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Do adolescents really need vitamin supplements to unlock better concentration, vitality, and overall wellness?
As a medical doctor, I often advise parents on the best multivitamins for their teenage children. Recognizing its significance, I collaborated with a pediatrician and spent months testing products with young individuals and their families.
Read on and uncover the top multivitamins designed specifically for teens, backed by thorough research to guide your choices effectively.
The Best Multivitamins for Teens
- Best Overall Multivitamin for Teens: Ritual Multivitamin For Teens
- Cheapest Multivitamin for Teens: GNC Milestones Teen Multivitamin
- Best Vegan Multivitamin for Teenagers: Future Kind + Vegan Multivitamins
- Best Multivitamin for Teenage Girls: Nature Made Multi Daily
- Best Vitamins for Teen Boys: Ritual Multivitamin For Teens
- Best Multivitamin for Teen Acne Issues: GNC Milestones Teen Multivitamin
- Best Vitamins for Active Teenagers: Future Kind + Vegan Multivitamins
- Best Multivitamin Gummies for Teens: One A Day VitaCraves Teen
- Best Gluten-Free Vitamins for Teenagers: Ritual Multivitamin For Teens
- Best Nighttime Multivitamin for Teens: ONNIT Total Human
The Best Multivitamins for Teens (December 2024)
1 - Ritual Multivitamin For Teens (Best Overall & Gluten-Free)
- Price per serving : $1.10
- Key vitamins and minerals : Omega-3 DHA, Vitamin D3
- Form : Delayed-release capsule
- Third-party tested : Yes
Pros and Cons
Pros
- Omega-3 DHA supports brain health, enhancing cognitive function.
- Zinc, Vitamin D3, and Vitamin A bolster immune function.
- Third-party tested for purity and quality, ensuring safety.
- 30-day money-back guarantee, providing purchase security.
Cons
- No direct flavor variety, mint essence may not appeal to all.
Who is it for?
Who is it for?
- Teens needing enhanced brain health
- Supports immune function
Who is it not for?
- Teens preferring flavored supplements
Final Verdict
This product is best for overall teen health with a focus on cognitive and immune support. It is third-party tested for purity and quality.
I remember buying my then-teenage daughter Ritual's Women 18+ formula back in 2016 because she couldn't stop talking about it.
Ritual offers specialized multivitamins for various groups, including postmenopausal women, postpartum women, men, children, and teenagers, tailored to their nutritional needs.
Their formula is designed for teenagers' growth and includes beneficial minerals like zinc and magnesium. Studies published in the National Library of Medicine reveal that these minerals are good for hormone support and improved muscle function [1,2].
With a 30-day money-back guarantee, it's a risk-free option to try.
We tested the product with ten teenagers, who reported decreased growing pains within the first week of use.
Get Ritual Essential Multivitamins For Teen Girls
For Teen Boys, click the link below:
2 - ONNIT Total Human (Best for Nighttime)
- Price per serving : $4.45
- Key vitamins and minerals : Alpha BRAIN, Shroom TECH Sport, Stron BONE
- Form : Day and night packs
- Third-party tested : Not specified
Pros and Cons
Pros
- Day & night packs target specific needs, optimizing round-the-clock wellness.
- Alpha BRAIN formula enhances mental speed and cognitive function.
- Cardiovascular support with adaptogens and Vitamin B12.
Cons
- The complexity of 10 supplements in one might be overwhelming.
Who is it for?
Who is it for?
- Teens with active lifestyles
- Needs day & night health optimization
Who is it not for?
- Those overwhelmed by multiple supplements
Final Verdict
ONNIT provides comprehensive 24-hour support in convenient packs. It's ideal for busy teens, enhancing both daytime activity and nighttime recovery.
My teenage years were jam-packed with school, sports, and other extracurricular activities. It was a whirlwind and to be honest, taking vitamins was the last thing on my mind. It's not different with today's teens.
ONNIT Total Human takes this into consideration and offers a convenient solution with pre-made pill packs designed for teens on the go.
The day pack enhances focus, endurance, immunity, and well-being, featuring nootropics, B vitamins, green superfoods, and minerals for bone health.
The night pack aids in relaxation and recovery, including supplements like Valerian root and lemon balm.
After three weeks of testing, our control group noticed increased energy, mental clarity, reduced fatigue, and better sleep, appreciating the ease and quick effectiveness of these packs.
3 - Future Kind + Vegan Multivitamins (Best for Vegans and Active Teens)
- Price per serving : $0.90
- Key vitamins and minerals : Vitamin D3, Omega-3
- Form : Softgel
- Third-party tested : No
Pros and Cons
Pros
- Contains 50mcg of vitamin D3 for stronger bones
- Omega-3 from algae, supporting brain health with aging
- Formulated with adenosylcobalamin for optimal B12 absorption
Cons
- Vitamin D levels insufficient for those with limited sun exposure
Who is it for?
Who is it for?
- Vegan teens
- Active teens requiring bone and brain health support
Who is it not for?
- Those needing non-vegan vitamin sources
Final Verdict
Future Kind is well-suited for vegan teens needing critical omega-3s and vitamin D3. It combines efficacy with ethical considerations.
I first came across Future Kind a few months back when a teen athlete patient asked me about it. If you’ve been here for a while, you probably know what I did next -- I consulted our nutritionist and did my research about the brand.
This multivitamin has generous amounts of D3, a vital nutrient for developing bones, and supports overall wellness in teens. Having a regular source of vitamin D3 can help with the absorption and use of calcium and phosphorus, the essential nutrients in maintaining normal bones in active teens.
It also contains clean, vegan omega-3 oil from an algal source, which is ideal for a sharp mind.
4 - One A Day VitaCraves Teen (Best Gummies)
- Price per serving : $0.33
- Key vitamins and minerals : Vitamins A, B6, B12, C, D, E
- Form : Gummies
- Third-party tested : No
Pros and Cons
Pros
- A suitable blend of B vitamins, including biotin, for healthy energy
- Contains folic acid to support cell growth
- Vitamins A, C, E, D, and Calcium for immune support.
- Gummy form boosts nutrient absorption, enhancing bodily functions.
Cons
- Sugar content may be a concern for some users.
Who is it for?
Who is it for?
- Teens who prefer gummy form
- Those needing extra support for skin health
Who is it not for?
- Teens concerned about sugar intake
Final Verdict
VitaCraves is effective for skin health and energy, making it a favorite for teens who dislike pills. However, the sugar content may be a concern.
I discovered VitaCraves for a teen with skin issues in my fitness class. It's rich in vitamin E, which Oregon State University notes can combat skin problems [3]. It also contains vitamin B9, beneficial for teens' growth spurts.
We prefer VitaCraves as they come in gummy form, more appealing to teens despite some artificial flavors. Our test group felt less tired and more focused after three weeks of use.
While it lacks a higher calcium dose, this can be compensated with food. The biotin in VitaCraves is unique for promoting healthy hair and skin, as highlighted by Karger and the inclusion of vitamin B9 is a notable addition not commonly found in teen vitamins [4].
5 - Naturelo Whole Food Multivitamins for Teens
- Price per serving : $0.73
- Key vitamins and minerals : Vitamin A, C, D, E, K2, B-complex, Iron, Magnesium
- Form : Capsule
- Third-party tested : Yes
Pros and Cons
Pros
- Contains vitamin K2 to help form higher bone density
- High antioxidant content, combating free radicals
- Contains vitamin B12 to improve energy and focus, essential for teenage activities
Cons
- Daily requirement of 2 capsules might be forgotten or skipped.
Who is it for?
Who is it for?
- Teens needing natural ingredient sources
- Those with activity-focused lifestyles
Who is it not for?
- Those who might forget a twice-daily dosage
Final Verdict
Naturelo offers a whole food-based formula that's easy to absorb and supports active teens. It’s ideal for those preferring natural ingredients.
I remember attending a health seminar last year where the Naturelo brand kept coming up in discussions with fellow attendees. They praised its well-rounded selection of essential nutrients.
The reason we like it is that it’s based on whole food ingredients that may be easier to digest and absorb, offering a natural approach.
The added vitamin K2 is also a bonus in this supplement. Research available in the National Institute of Health shows that this vitamin plays a role in boosting bone density [5].
Check out our list of best vitamin k2 supplements in the market.
The product has led to our test group experiencing enhanced mental clarity, providing them with an added boost to remain attentive and focused during school activities. The majority of our test group also noticed positive changes in their skin.
For particularly active teens, I would just suggest getting an additional magnesium supplement alongside vitamin D3 to support muscle and bone functions.
6 - Centrum MultiGummies
- Price per serving : $0.26
- Key vitamins and minerals : Vitamins A, C, D, E, B6, Folic Acid, B12, Biotin, Pantothenic acid, Iodine, Zinc
- Form : Gummy
- Third-party tested : No
Pros and Cons
Pros
- Quality source of omega-3 for brain health
- Antioxidants (Vitamins C, E, zinc) boost immune function
- Vitamin D supports bone health and immune function
Cons
- Fewer vitamins and minerals compared to other tablets
Who is it for?
Who is it for?
- Sporty teens
- Teens needing immune and energy boost
Who is it not for?
- Those preferring less sugary options
Final Verdict
Centrum MultiGummies provide a flavorful way to get essential vitamins. They're particularly suitable for active teens but watch the sugar content.
For the longest time, I've been a gummy vitamins skeptic, thinking they're more candy than health. But after carefully going through products from leading brands, I was pleasantly surprised. One of the products that impressed me was this gummy multivitamin for teens.
It claims to be particularly suitable for active and sporty teens, which seems to be supported by essential nutrients like vitamin D and B12 for more energy and healthy growth.
There is also some added omega-3, which is known to increase learning and memory, as per research published in the National Library of Medicine [6].
Most of our test group indicated a noticeable increase in the growth of hair and nails. Additionally, they reported a decrease in stress levels and a boost in energy.
Top Vitamins: A, B, C, D, E
Just keep in mind that this may not be the best option for young females as it doesn’t contain iron or calcium.
7 - GNC Milestones Teen Multivitamin (Cheapest Option)
- Price per serving : $0.17
- Key vitamins and minerals : Not specified in the listing
- Form : Caplet
- Third-party tested : No
Pros and Cons
Pros
- Contains vitamin D for healthy teeth and bones throughout the year
- Specifically formulated for boys from 12 to 17 years old
- Some people report that it may improve skin health
Cons
- Needs to be taken as two capsules
Who is it for?
Who is it for?
- Teen boys aged 12-17
- Teens with acne concerns
Who is it not for?
- Girls, especially during menstruation
Final Verdict
GNC Milestones is tailored for teenage boys, offering bone health and potential acne improvement. It's not the best choice for teenage girls.
This GNC teen multivitamin product focuses mainly on healthy bones and immunity through a solid dose of vitamin D and C and other healthy ingredients.
Following a month of using this supplement, our test group conveyed a heightened sense of energy, with several members noting enhancements in facial acne. Their only concern pertains to the size of the pill.
The dosage has been specifically put together to suit teen boys from 12 to 17 years old.
The serving amount of this multivitamin may be easily adjusted depending on age and activity as well.
Top Vitamins: B, C, D
The only thing that you might struggle with is convincing teens to take two multivitamin capsules, but they do seem to be easier to swallow than tablets. Check out these elderberry supplements if your teen has problems taking capsules.
8 - Maxi Teen Supreme
- Price per serving : $0.60
- Key vitamins and minerals : Vitamin A, C, D3, E, K, Calcium, Zinc
- Form : Tablet
- Third-party tested : No
Pros and Cons
Pros
- Available as separate boys and girls formula
- Claims to help with better focus and brain health
- Contains plenty of vitamins C and A for immunity support
Cons
- You may need more vitamin D during the winter months
Who is it for?
Who is it for?
- Teens needing focus and immune support
- Available in gender-specific formulas
Who is it not for?
- Those needing more vitamin D in winter
Final Verdict
Maxi Teen Supreme offers comprehensive nutrient coverage with a focus on mental and immune health. It’s versatile with its gender-specific options.
I remember a conversation we had a few years back with a fellow coach who couldn't stop raving about Maxi Teen. So, when began researching this subject, it came to my mind and upon further research, I found that it indeed boasts a comprehensive list of nutritional ingredients
You can order it in a gender-specific formula, which I recommended to our test group.
This way, they could be in a better position to get the right amount of active ingredients. With a solid amount of vitamins D, C, and A, teens should also see an improvement in their immune health responses as per studies published in the National Library of Medicine [7,8].
Top Vitamins: A, B, C, D, E
The only thing it doesn’t have quite enough of is vitamin D, which teenagers could be lacking in the winter months.
If you find yourself lacking this particular micronutrient, check out the list of vitamin D supplements we reviewed.
9 - Nature Made Multi Daily (Best for Teenage Girls)
- Price per serving : $0.07
- Key vitamins and minerals : Vitamin A, C, D3, Iron, Calcium
- Form : Tablet
- Third-party tested : No
Pros and Cons
Pros
- Provides full daily dose of iron for menstruating teens
- Includes folic acid for cell growth and development
- Contains a good dose of vitamin B12 for active teens
Cons
- Lacking a bit in calcium and magnesium
Who is it for?
Who is it for?
- Menstruating teenage girls
- Teens needing blood cell support
Who is it not for?
- Those requiring high calcium and magnesium
Final Verdict
Nature Made is particularly formulated for teenage girls, providing vital iron and vitamin support. It lacks in magnesium and calcium, which might be a drawback.
This product was particularly beneficial for teenage girls in our test group that have started menstruating.
To help with the production of healthy red blood cells, the body would need extra iron, which this product contains plenty of.
There are also positive reviews that say that the iron and B12 combination does seem to help many girls.
The only thing I would say on the negative side is that it could be improved with more magnesium and calcium.
10 - New Chapter Tiny Tabs Multivitamin
- Price per serving : $0.71
- Key vitamins and minerals : Vitamins A, C, D3, E, K, Iron, Iodine
- Form : Tablet
- Third-party tested : Yes
Pros and Cons
Pros
- Based on natural whole foods for easier absorption
- Contains fermented probiotics for improved gut flora
- Serving can be easily adjusted to different ages and needs
Cons
- Lacks a bit in iron, calcium and vitamin C
Who is it for?
Who is it for?
- Teens preferring natural and fermented ingredients
- Those needing digestive support
Who is it not for?
- Those needing more comprehensive mineral support
Final Verdict
New Chapter provides a gentle formula with probiotics for enhanced digestion. It’s great for steady health support, though it could improve its mineral content.
What I like about a lot of the New Chapter products is that they are based on natural whole foods rather than the artificial form of vitamins commonly used.
Generally speaking, this should result in a higher absorption rate.
The presence of probiotics in New Chapter means improved gut health. This translates to better nutrient absorption, improved immune function, mental well-being, and a boost in overall health.
The feedback from our test group regarding the tablets' impact on digestion was predominantly positive.
Top Vitamins: A, B, C, D, E, K
Just keep in mind that there are a few key nutrients, including calcium, that don’t contain enough to cover the full daily value.
11 - Rainbow Light
- Price per serving : $1.13
- Key vitamins and minerals : Vitamins C, Zinc, B Complex
- Form : Tablet
- Third-party tested : No
Pros and Cons
Pros
- B vitamin complex should be enough to improve physical and mental energy levels
- Claims to include the vital nutrients to support teenage growth phases
- Contains probiotics to support the digestive system
Cons
- Doesn’t contain iron so may not be the best one for girls
Who is it for?
Who is it for?
- Teens needing energy and immune support
- Suitable for general growth phases
Who is it not for?
- Menstruating teens needing iron
Final Verdict
Rainbow Light offers a robust vitamin complex to support energy and growth. However, it's not ideal for girls needing iron supplementation.
Rainbow light has focused a lot of attention on B vitamins, which are largely associated with healthy red blood cell production and the overall cardiac system as per reports by the European Food Safety Authority [9].
Supposedly, this should provide better mental and physical energy. Our test results support this claim, and we read numerous online comments from parents who affirmed this.
Just keep in mind that for menstruating teens, you may need to look for some iron supplements as well.
12 - eSquared Nutrition
- Price per serving : $0.12
- Key vitamins and minerals : Vitamin D3, Vitamin K2
- Form : Tablet
- Third-party tested : No
Pros and Cons
Pros
- Contains a specific formula to support healthy bone growth and development
- Comes as a chewable tablet with natural cherry flavor
- Great value for money with bulk purchase options
Cons
- We have found that gummies tend to work better for younger kids
Who is it for?
Who is it for?
- Teens during growth spurts
- Prefers chewable tablets with flavor
Who is it not for?
- Those looking for a comprehensive multivitamin
Final Verdict
eSquared focuses on bone growth with key vitamins D3 and K2. It's specific but limited, better paired with another multivitamin for complete coverage.
Some people may suggest that this shouldn’t be on a list of multivitamins as it only contains D3 and K2. However, these nutrients are key for teens, especially during their growth spurts.
Each product serving seems to have plenty of both ingredients, but you would probably need to combine this with one of the above as well.
The chewable multivitamin tablets taste fine, but I often find gummies are less likely to be rejected by teens.
13 - MegaFood Alpha Teen
- Vitamin A : 750 mcg RAE
- Vitamin C : 80 mg
- Vitamin D3 : 25 mcg or 1000 IU
- Vitamin E : 20 mg
- Vitamin K1 : 80 mcg
- Vitamin B6 : 6 mg
- Vitamin B12 : 15 mcg
- Folate : 680 mcg DFE
Pros and Cons
Pros
- A suitable amount of iron for young women
- Contains the daily value needs for most of the essential vitamins
- Has plenty of biotin to support blood sugar levels and healthy skin
Cons
- Could be stronger for calcium and magnesium
Who is it for?
Who is it for?
- Diabetic teens
- Teens needing iron and biotin for health management
Who is it not for?
- Teens needing more calcium and magnesium
Final Verdict
MegaFood Alpha Teen is tailored for specific needs like diabetes management, offering essential nutrients but lacking sufficient calcium and magnesium for sporty teens.
The final product on our list comes from MegaFood. Parents recommend this multivitamin for people who are diabetic.
It is recommended by some parents who have diabetic kids.
The added biotin may be the reason for this, which has been shown by studies in the National Library of Medicine, to have a stabilizing effect on blood sugar levels [10].
What is lacking a bit, though, is calcium and magnesium that would be helpful for sporty teenagers. But if your teenage girls or boys have episodes of blood sugar spikes, the biotin content can be helpful.
How We Chose the Products
In our search for the best multivitamins for teens, we combined expert knowledge with practical testing. Key criteria included:
- Vitamin and Mineral Content: We focused on a balance of essential nutrients like Vitamins D, C, E, K2, and folic acid, targeting the developmental needs of teens.
- Dosage and Serving Size: We aimed for optimal nutrient levels suitable for teens, avoiding over-supplementation.
- Absorption and Bioavailability: We prioritized multivitamins with bioavailable nutrients for better absorption.
- Artificial Additives and Allergens: Our goal was to recommend clean, allergen-free multivitamins, suitable for various dietary needs.
- Third-Party Testing: We chose products with rigorous testing and reputable certifications, ensuring quality and trustworthiness.
This comprehensive approach helped us find multivitamins that met our standards and suited teenagers' unique needs and their parents' expectations.
What to Look for When Buying Multivitamins for Teens?
When buying multivitamins for teens, look for minerals and vitamins addressing common deficiencies in teenagers. Also, consider gender-specific needs and opt for easily absorbable forms to facilitate consistent daily consumption.
Critical Vitamins For Teens
Essential vitamins like D, C, E, K2, and folic acid are crucial. Gluten-free products rich in these vitamins can significantly impact health and development.
Despite parents’ attempts to provide healthy foods, their teenagers may not necessarily get nutrition from the food they eat. Instead, they get a lot of empty calories. When your teens’ eating habits aren’t giving them the right nourishment, you can rely on vitamin supplements to fill the gap.
- Sagari Gongala, Diet & Nutrition Writer
While dietary supplementation of Vitamin D is essential, sun exposure is a natural way to boost its levels.
However, excessive sun exposure can increase the risk of skin cancer, so it's necessary to strike a healthy balance between getting enough sun for Vitamin D production and protecting the skin.
Critical Minerals For Teens
Zinc, iron, and magnesium are key minerals often lacking in teens' diets.
Teens following a vegan or vegetarian diet might have specific nutritional needs. For instance, vitamin B12 is only found in animal products, hence they might have to rely on fortified plant-based foods or supplements.
If you have a vegan teen girls or boys, check out our list of vegan multivitamins.
Consider Gender-Specific Needs
Teen girls and boys have distinct nutritional requirements. Girls may need more B12 and iron, while boys might benefit from additional zinc and K2.
However, you could achieve the right mix by taking one type of multivitamin, and then a separate product for the very specific needs.
Your body needs larger amounts of some minerals, such as calcium, to grow and stay healthy. Other minerals like chromium, copper, iodine, iron, selenium, and zinc are called trace minerals because you only need very small amounts of them each day.
- Mary L. Gavin, Medical Doctor
Making Sure Teenagers Take Vitamins Daily
Since the body can't store most vitamins and minerals, a steady intake through diet or supplements is essential.
While natural food sources are generally better than tablets, it’s just not always going to be feasible to get the exact right food for teenagers every single day.
From the feedback we have received, Gummy vitamins are often more appealing to teens but watch out for artificial flavors.
FAQs
What Vitamins Should You Take as a Teenager?
As a teenager, you should take vitamin D, C, E, and K2 on a regular basis. These ingredients are common in multivitamins and most other gluten-free dietary supplements, and when they are supplied in a large enough amount, they should support healthy development.
What Vitamin is Good for a Teenage Girl?
B12 is a good vitamin for a teenage girl, as it’s one of the key ingredients needed to form red blood cells. Especially once menstruation has started, B12 should be in constant supply. This is usually achieved through a vitamin supplement. To have a better idea of what vitamins to take, consult a nutritionist to ensure optimal daily vitamin intake.
What Are the Best Vitamins for Teenage Boys?
The vitamins for teenage boys are Vitamin D and K2, as they have been shown to play an important role in bone tissue development. As teenage boys might often go through faster and longer growth spurts, having these two in multivitamins for teens has become increasingly important to avoid vitamin deficiencies.
Here's our list of the best D3 and K2 supplements.
Do Vitamins and Minerals Help Puberty?
Yes, vitamins help puberty as this phase in life where the human body undergoes rapid transformations. Bones, muscles, and the brain require a lot of nutrient intake to ensure they develop in the best possible way. Because it's a lot harder to ensure a balanced and healthy diet, multivitamin supplements may help ensure that teen girls and boys' growth is well supported.
Which Multivitamin To Choose?
After rigorous testing and comprehensive research, our team at Total Shape unanimously agrees: that Ritual Multivitamin for Teens Boys and Teen Girls stand out as the best.
We personally trialed it, involving teenage testers who reported significant benefits. Its gender-specific formulation and blend of essential nutrients like Vitamin D3, E, B12, Magnesium, and Zinc, specifically cater to the unique needs of growing teens.
The positive changes observed in our young testers, coupled with Ritual's quality assurance, make it our top recommendation for teenage nutritional support.
Our #1 Multivitamin For Teens
Ritual Multivitamin For Teens (Best Overall & Gluten-Free)
Rated With Total Shape's Scoring System
- Omega-3 DHA supports brain health, enhancing cognitive function.
- Zinc, Vitamin D3, and Vitamin A bolster immune function.
- Third-party tested for purity and quality, ensuring safety.
- 30-day money-back guarantee, providing purchase security.
- Get the BEST PRICE until the end of December
- No direct flavor variety, mint essence may not appeal to all.
About The Author
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Teen vitamins are very helpful in helping teenagers reached their optimal growth. Thanks for this list!
I’m a mom of two teenagers. One of the struggles and prefers chewable teenage vitamins. Thank you!